Deadlift
320x12
Snatch Grip Deadlift
210x12
210x12
210x12
210x12
Squat
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
Good Morning
210x12
210x12
210x12
210x12
210x12
210x12
+Abs, cardio
Overhead Press
165x12
155x12
145x12
135x12
135x12
Close Grip Bench
195x12
185x12
175x12
165x12
165x12
Behind the Neck Press
115x12
115x12
115x12
Yates Row
165x12
155x12
145x12
135x12
135x12
Close Grip Row
195x12
185x12
175x12
165x12
165x12
Barbell Shrug
115x12
115x12
115x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squat
325x12
315x12
305x12
295x12
285x12
275x12
265x12
255x12
Snatch Grip Rack Pulls
325x12
315x12
305x12
295x12
285x12
Good Morning
245x12
245x12
245x12
245x12
245x12
245x12
245x12
245x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Having some shoulder issues so I had to go lighter with the overhead sets
Close Grip Bench
215x12
205x12
195x12
185x12
175x12
175x12
175x12
175x12
Overhead Press
135x20
125x20
115x20
115x20
Close Grip Row
215x12
205x12
195x12
185x12
175x12
175x12
175x12
175x12
Yates Row
135x20
125x20
115x20
115x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squat
255x12
250x12
245x12
240x12
235x12
230x12
225x12
220x12
215x12
210x12
Good Morning
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
+Abs, cardio
Close Grip Bench
220x12
215x12
210x12
205x12
200x12
Overhead Press
135x12
135x12
135x12
Behind the Neck Press
115x12
115x12
115x12
Close Grip Row
220x12
215x12
210x12
205x12
200x12
Yates Row
135x12
135x12
135x12
Barbell Shrug
115x12
115x12
115x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
325x12
Snatch Grip Deadlift
215x12
215x12
215x12
215x12
Squat
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
Good Morning
215x12
215x12
215x12
215x12
215x12
215x12
+Abs, cardio
Yesterday:
Overhead Press
135x12
135x12
145x12
145x12
145x12
Close Grip Bench
200x12
195x12
190x12
185x12
185x12
Behind the Neck Press
120x12
120x12
120x12
Yates Row
135x12
135x12
145x12
145x12
145x12
Close Grip Row
200x12
195x12
190x12
185x12
185x12
Barbell Shrug
120x12
120x12
120x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Went pretty light because my shoulder was still a little off
Squat
330x12
325x12
320x12
315x12
310x12
305x12
300x12
295x12
Snatch Grip Rack Pulls
330x12
325x12
320x12
315x12
315x12
Good Morning
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Abs, cardio
Squat
260x12
250x12
240x12
230x12
220x12
210x12
200x12
200x12
200x12
200x12
Good Morning
210x12
210x12
210x12
210x12
210x12
200x12
200x12
200x12
200x12
200x12
+Abs, cardio
Close Grip Bench
225x12
220x12
215x12
210x12
205x12
Overhead Press
140x12
140x12
140x12
Behind the Neck Press
120x12
120x12
120x12
Close Grip Row
225x12
220x12
215x12
210x12
205x12
Yates Row
140x12
140x12
140x12
Barbell Shrug
120x12
120x12
120x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Interesting using 5 # drops. Do you notice/feel any difference set to set?
1 Like
Yeah I definitely feel the weight get lighter set to set. With higher intensities I feel that it’s necessary to keep lowering the weight to keep my volume and form to a satisfactory level. Depending on how I feel energy-wise I’ll aim for drop 5s if I’m fresh or I’ll drop the weight by 10s if I’m lethargic. Going into each day I only really know what my top weight will be and the number of sets I’m doing lol
1 Like
Deadlift
330x12
Snatch Grip Deadlift
220x12
220x12
220x12
220x12
Squat
220x12
220x12
220x12
220x12
220x12
220x12
220x12
220x12
220x12
220x12
Good Morning
220x12
220x12
220x12
220x12
220x12
220x12
+Abs, cardio
Overhead Press
150x12
150x12
150x12
150x12
150x12
Close Grip Bench
205x12
200x12
195x12
190x12
185x12
Behind the Neck Press
125x12
125x12
125x12
Yates Row
150x12
150x12
150x12
150x12
150x12
Close Grip Row
205x12
200x12
195x12
190x12
185x12
Barbell Shrug
125x12
125x12
125x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Felt a pop my inner thigh today on my third set of squats, nothing too terrible but I had to call off the day and just walk on the treadmill instead. Kind of frustrating because the top set of 335 felt very good but it wouldn’t be smart to keep pushing after that considering how it feels. Planning on easing back into lower days once it’s healed up, upper days will (probably) not change that much this week
Close Grip Bench
225x12
215x12
205x12
195x12
185x12
175x12
165x12
165x12
Overhead Press
145x20
145x20
135x20
135x20
Close Grip Row
225x12
215x12
205x12
195x12
185x12
175x12
165x12
165x12
Yates Row
145x20
145x20
135x20
135x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Just getting the blood flowing today
Squat
135x12
135x12
135x12
135x12
135x12
Good Morning
135x12
135x12
135x12
135x12
135x12
Snatch Grip Rack Pulls
315x12
305x12
295x12
285x12
275x12
+Abs, cardio
Close Grip Bench
205x12
200x12
195x12
190x12
185x12
Overhead Press
145x12
145x12
145x12
Behind the Neck Press
115x12
115x12
115x12
Close Grip Row
205x12
200x12
195x12
190x12
185x12
Yates Row
145x12
145x12
145x12
Barbell Shrug
115x12
115x12
115x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squats didn’t feel good enough to work today, everything else was alright
Deadlift
225x12
225x12
225x12
Good Morning
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
+Abs, cardio